“Metabolism” is defined as the whole range of biochemical processes that occur within your body. The term metabolism is often used interchangeably with “metabolic rate” which is the breakdown of food and its transformation into energy (calories burned). The higher the metabolism, the more calories you burn and the easier it is to lose weight and keep it off. Not only do you stay trim, but having a high metabolism boosts energy and can even improve your sense of well being.
Here are 3 simple ways to increase your metabolism / metabolic rate:
1. Incorporate Protein Into Every Meal
As we discussed in our previous blog post it is vital you consume enough protein each day. Your body needs protein for a variety of reasons to function properly. But an added bonus of consuming protein is that it can increase your metabolism for a few hours. This is called the thermic effect of food or “TEF” — which is caused by the extra calories necessary to digest, absorb, and process the nutrients in your meal.
Protein causes the largest increase in TEF. It raises your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Eating more protein can also decrease the drop in metabolism often associated with losing fat. This is because consuming protein reduces muscle loss which is a common side effect of dieting.
2. Do a High-Intensity Workout
At BootCampSF in San Francisco, we love high-intensity interval training (HIIT). HIIT involves quick and very intense bursts of activity. High-intensity training increases your metabolic rate and can give you a metabolism boost for up to 48 hours after a routine. The effect on metabolism is believed to be greater for HIIT than for other types of exercise. So you’ll be burning fat even after you’ve left a BootCampSF class.
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%.
3. Drink More Water
Studies have shown drinking water may temporarily speed up your metabolism, and that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.
This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat the water up to body temperature.
Additionally, people who drink water versus drinks full of sugar have more success in losing weight and keeping it off. This is obviously because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
Closing Words
Incorporating these tips into your routine can increase your metabolism Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.